3 tng power snatch

Olkapäät ja rintaranka

Tempaus 3,3,3,3,3 kevyehkö paino + 5 boksihyppyä sarjojen välissä

nousevilla painoilla, tauot 2 min.

Monday 19th March 2018

Wod

Performance
5 Rounds for Time:
300 metres Run
12 Kettlebell Swings 32/24 kg
6 Push Presses 135/95 lb
3 Bar Muscle-Ups

The Kettlebell Swings are Rx’d as overhead. The Push Press is taken from the floor and should be on the heavyish side for you.

Fitness
5 Rounds for Time:
300 metres Run
12 Russian Kettlebell Swings 24/16kg
6 Push Presses 115/75
3 Toes-to-Bars
3 Chest-to-Bar Pull-Ups

The kettlebell and barbell weights should be medium-heavy for you but unbroken. Scale the loads accordingly. The barbell is taken from the floor. The low reps on the gymnastics elements should allow you to choose a challenging version of each if scaling, even if you need to do them as singles.

Post time and Rx to comments.

Every 4min:
16/14 cal Air bike
16 Db snatch (alt.)
50 DU

15 min to find heavy power snatch + squat snatch.

150 air squats
2k row
150 air squats

Snatch 6x2 from blocks
above the knees

Snatch + OHS, six sets.

• 5 X 3 Min Running Clock of:
Assault Bike 30/20 Kcal
Plyo Box Burpees Jump Overs (60/50 cm) max reps in remaining time.
2’ rest each Running Clock.